Month

CrossFit Cape Cod Workout Of The Day Over Head Squat 5 Rep Max Followed By CrossFit Open WOD 12.5 7:00 Ascending Ladder 3/3,6/6,9/9,12/12 etc. Thrusters 100/65 Chest To Bar Pull Ups Go As Far As You Can Up The Ladder In 7:00! Mobility WOD

CrossFit Cape Cod Workout Of The Day 4 Rounds Row 1k As Fast As Possible-If Possible Rest 4:00 Between Rounds Followed By Max Sit Ups In 3:00 5 Part Series On The Zone Diet-Especially Geared Toward Competitors

www.crossfit.com CrossFit Cape Cod Workout Of The Day 3-3-3-3-3 Weighted Pull Ups Followed By 3 Rounds For Time Run 200 35 Double Unders Run 200 12 Deadlifts 65% of 1 Rep Max* *275/185 or less if your 1 rep max is over 425/280 MOBILITY WOD